A rolled ankle is an ankle sprain, occurring when you roll, turn or twist your ankle in an awkward way, causing some damage around the joint. The sudden movement can stretch or tear the ligaments that hold the ankle bones together, resulting in pain, swelling and restricted movement.

People often assume this type of injury will just get better on its own and then unfortunately experience the same injury again once they recommence exercise. It is worth delving into ankle injuries to find out what you can actually do for them, rather than always take a “it’ll be right” approach – in case it’s not that simple.

Types of Rolled Ankles

The most common rolled ankle occurs when the ankle turns outwards whilst the sole of the foot turns inwards. This action often occurs during sport that involves quick change of direction or a poor landing from a jump. While ankle sprains often occur in sports, anyone can experience a rolled ankle, simply by walking on an uneven surface.

Ligaments are strong bands of fibrous tissue that connect bones together and there are three ligaments on the outside of the ankle, known as lateral ligaments. Rolling the ankle this way puts stress on the lateral ligaments when they are forced beyond their normal range of motion. So, when these ligaments are stretched, or even worse tear, there can be significant pain and it can make walking difficult.

Another common ankle sprain comes from rolling your ankle in the opposite direction, with the ankle turning inwards as the foot turns outwards. There are four ligaments on the inside of the ankle, and as a group they are called the deltoid ligament. They are primarily responsible for providing stability, to prevent the ankle rolling inwards. The deltoid ligament is thicker and stronger than the lateral ligaments and it covers more area, therefore an injury to the inside of the ankle is less common.

Symptoms of a Rolled Ankle

Bruising and swelling can appear quite quickly with an ankle sprain, even in areas of the ankle and foot that have not been damaged. It is really common for the whole foot and ankle area to be swollen and bruised because when ligaments and other soft tissue is damaged it causes an inflammatory response in the body – its way of beginning the healing process to rebuild the damaged tissue. This response can be a bit frightening as it can make the injured area look a lot worse than it actually may be.

Gravity also plays a part, as our ankle is of course at the lowest part of our body, so the swelling may be increased by gravity, and it can be harder to reduce than other parts of the body. Another cause for extra swelling can come from the joint capsules in the ankle being injured.

The pain can be significant, especially when putting weight on the injured foot. There can be some instability of the ankle while the ligaments are damaged as well as restricted movement.

Another Ankle Sprain?!

Once you have had an ankle sprain, the risk of having another increases because when a ligament is damaged it doesn’t always regain its stability and elasticity on its own. We have proprioceptive fibres within our muscles and ligaments, whose job it is to feed information to your brain about where your limb is positioned. Your brain can then initiate a reaction to correct the position if necessary.

For instance, it is likely you have had an incident walking on an uneven track and slipping on a loose rock that put you off balance, but you corrected yourself and didn’t fall – that is what proprioception does. When you roll your ankle and damage the fibres within the ligaments, they may not fully recover without proper intervention and treatment.

Other factors that increase the risk of further ankle sprains include:

  • Walking or exercising on slippery, loose or uneven surfaces.
  • Increased body weight which can make it more difficult to re-balance.
  • Poor posture that puts pressure on your ankle stabilisers.
  • Muscle fatigue which can leave joints less supported and vulnerable to injury.
  • The high intensity of certain sports.

Treatment for Ankle Sprains

In a very minor twisting of the ankle, some ice and over the counter pain medication may be adequate, however if you have pain and swelling, it is a good idea for a professional evaluation to determine the extent of the injury. A sports physiotherapist like one of the team at Melbourne Sports Physiotherapy have the knowledge and experience specifically for ankle injuries.

A treatment plan will depend on the severity of the ankle sprain and the level of activity you are wanting to return to. Generally, mild sprains can feel much better within a couple of weeks while severe damage can take several months to repair. Rehabilitation exercises are a crucial part of recovering as quickly and as well as possible and a physio will be able to teach you the ones you need.

A sports physio can also discuss minimising the risk of ankle injuries occurring in the future. To help prevent rolling your ankle, one of the best things you can do is invest in some well-fitting, supportive shoes, suitable to the activity you are doing. Specific exercises to strengthen and improve flexibility in the ankle can reduce the risk of a sprain and if you have had previous ankle injuries, taping it prior to exercise can provide extra support.

Don’t put off seeking treatment for an ankle injury as it may lead to chronic ankle pain or joint instability and even arthritis in the ankle joint. Call a physio who is experienced in ankle injuries and help them get you pain free and active as soon as possible.